7 Day Healthy Weight Loss Plan – Meal Planning Template

Ever notice some people barely seem to be on a diet but their weight keeps falling off like dry tapes keep falling off.

Just weeks earlier, they were at the same weight you are. 

Then suddenly they are half the size. 

And they are on their blog beaming from head to toe and now the latest hot weight loss success story. 

Annoying, isn’t it? 

After all, you’ve been trying to lose weight for the same period of time, following even a stricter diet.

You put as much effort, if not more. You put more hours in, if not more.

You even held off skinny ice cream when everyone else was having a feast.

The bottom line is, you’ve been willing to do more and undergo more misery than anyone else trying to lose weight.

Yes, despite your efforts, you just can’t seem to reach your goal.  

So how did they succeed at losing weight without making themselves miserable…. while you’re still struggling to move the scale by 2 degrees?

Is it the effort? 

(that’s important, but frankly not enough to guarantee success.) 

Is it their gene? 

(possibly, but you know it’s not just that.) 

Believe it or not, those who succeed at losing weight without a struggle use an overly simple strategy that’s too simple for you to even take actions on. 

And because it may not initially seem as exciting as a new diet technique or trendy detox program, many other dieters also overlook this time-tested approach, even though it often leads to easy, fast weight loss success.

So what’s the secret sauce of easy weight loss, the kind that won’t make you miserable? 

The Simple Secret to Joyful Weight Loss Success

The strategy is filling your nutritional needs. 

Yes, the old nutritional basics.

Let me guess. Your current diet list looks like this. 

  • No bread
  • No fat
  • No yogurt
  • No coffee
  • No rice
  • No pasta
  • No steak
  • No butter
  • No banana
  • No honey
  • No oils
  • No tortilla 
  • No drumsticks
  • No potatoes
  • No proteins
  • No carbs 
  • No sugar

It’s true. Eliminating some of the things on the list leads to better health, but the problem is you are trying to make one huge leap for the sake of weight loss.

As a consequence, you are losing joy and feeling frustrated.

You are trying to let go of everything you know and are used to, to jump into something completely new to you. It’s scary, frustrating and too foreign. 

Instead, focus on the fundamentals. 

After all, it’s the simply that leads to success.

It’s the little leap you can commit to that changes your outcome. So let’s go back to the very basics. 

Food is the source of energy your body needs to function, and there are multiple food groups to support your body as a whole.

We need all macronutrients: proteins, fats and carbs. 

There is a higher chance that your current diet is not meeting that.

Maybe you cut off fats completely. Or like many women, you are not eating enough proteins. 

Focus on filling your body’s nutritional needs by eating food from all food groups.

And the good news is, if your body is satisfied 90% of the time, it can take a scoop of ice cream here and there.

Your body is ok with a slice of cake you ate at your friend’s wedding. It’s ok to have a small bag of chips once in a while, because that’s your thing.

When your body’s nutritional needs get met most of the time, your hormones will be more balanced and relaxed, making your body less about storing fat.

How Simple Eating Works

Step 1: Eat vegetables, proteins and fats at every meal. Fruits and carbs are optional.  
Step 2: Fill half of your plate with vegetables. The other half with proteins and a bit of fruits or carbs (rice, pasta, quinoa, bread, etc…). Have some good fat like nuts, avocado and olives too. 

Step 3: Have snacks if you get hungry between meals. Try to combine proteins with vegetables, fruits or carbs. 

That’s it. It’s easy, isn’t it? 

Eating is actually simple, so relax now. 

Sure, you can take it a step further once you get comfortable with this simple way of eating. But it’s absolutely unhealthy to sabotage yourself with a diet that eliminates everything you know and are accustomed to.

It can not only create fear and frustration in you but also hinders your weight loss success. 

For many women, tracking helps be more aware of their own food intake. We thought we provide a log sheet you can start with.

7-Day Meal Logs

Meal Planning Template for Weight Loss

Feel free to print it out and use it as a guide for the next 7 days and watch your weight come off without struggles.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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